If you’ve ever fallen in love with the creamy, nutty magic of hummus, get ready to meet its heartier, cozier cousin: Stewed Fava Beans with Tahini. This dish is a masterclass in simple, wholesome ingredients coming together to create something truly spectacular. We’re talking tender, melt-in-your-mouth fava beans simmered to perfection and swirled with rich tahini, bright lemon juice, and a generous drizzle of fruity olive oil. It’s a comforting, protein-packed meal that feels both rustic and elegant. Serve it as a hearty stew, or mash it slightly for an incredible dip with warm pita. It’s a taste of the Mediterranean you’ll want to make again and again!
Ingredients
• MAKES: 4 servingsTIME: About 1.5 hours
• 8 ounces / 225g dried peeled and split fava beans, washed
• 1 medium onion, chopped
• 2 tablespoons tahini
• Salt, to taste
• Freshly ground black pepper, to taste
• 3 tablespoons extra virgin olive oil, plus more for drizzling
• 2 tablespoons freshly squeezed lemon juice
• Fresh parsley, chopped, for garnish
• Chopped hard-cooked egg, for garnish (optional, omit for vegan)
Instructions
1. Place the washed fava beans in a large pot and cover with at least 2 inches of water. Bring to a boil over high heat.
2. Reduce the heat to low, cover the pot loosely, and let the beans simmer gently.
3. After about 30 minutes, once the beans begin to soften, stir in the chopped onion, tahini, and a generous pinch of salt and pepper.
4. Continue to cook for about 1 hour more, stirring occasionally, until the beans are very soft and the stew has thickened. Add a splash of water if the mixture becomes too dry.
5. Remove from heat. Taste and adjust the seasoning with more salt and pepper if needed.
6. To serve, divide among bowls and drizzle generously with the extra virgin olive oil and fresh lemon juice. Garnish with chopped parsley and optional hard-cooked egg.
Nutritional Information
• Estimated per serving, based on 4 servings.
• Calories: 350 kcal
• Protein: 15g
• Carbohydrates: 45g
• Fiber: 12g
• Fat: 15g
• Sodium: 250mg
Pro Tips
• & Variations
• Dip or Stew: For a thicker, hummus-like dip, mash the cooked beans with a fork or give them a quick pulse in a food processor. For a soupier stew, simply stir in a bit more hot water or vegetable broth until you reach your desired consistency.
• Bean Swaps: No fava beans? No problem! This recipe works beautifully with other creamy beans like lima, gigantes, navy, or Great Northern beans. Adjust cooking time as needed.
• Don’t Skip the Finish: The final drizzle of high-quality, fruity extra virgin olive oil and a squeeze of fresh lemon juice are not just garnishes; they are essential for brightening up the earthy flavors of the beans and tahini.
• Spice It Up: For a warmer flavor, cook a teaspoon each of ground cumin and coriander with the onions. For a tangier stew, omit the tahini and add 1 cup of chopped tomatoes along with the onions.
FAQ
Q: Is this stewed fava bean recipe a good source of plant-based protein
A: Yes, absolutely! Fava beans are a fantastic source of plant-based protein. A single serving of this hearty stew packs about 15 grams of protein, making it a satisfying and nutritious vegetarian meal that will keep you full and energized.
Q: How can I make this fava bean stew vegan
A: This recipe is easily made vegan! Simply omit the optional hard-cooked egg garnish. All other ingredients, including the fava beans, tahini, and olive oil, are naturally plant-based, making it a perfect choice for a vegan diet.
Q: Can I use a different type of bean for this vegetarian stew
A: Definitely! While fava beans are traditional, this recipe is very forgiving. Creamy beans like lima, gigantes, navy, or Great Northern beans are excellent substitutes. Just be sure to adjust the cooking time as needed until they are tender.
Q: How should I store leftover stewed fava beans
A: You can store leftover stewed fava beans in an airtight container in the refrigerator for up to 4 days. The flavors will meld and deepen overnight. Reheat gently on the stovetop, adding a splash of water or vegetable broth if it has thickened too much.
